Boatguy's New and Final Log (Ongoing)

Training Training Logs
201

Planned on doing cardio on Wednesday, but I didn’t get up early enough. Long day at the range, so I didn’t get any work done that day.

04 April 2013
Thursday - Pullup/Military Press
HRV - 80, Green

1A. Pullup - BW x 10, 35 x 8, 55 x 6, 65 x 5*, 75 x 3*, 85 x 4*;
1B. Military Press - bar x 10, 10, 65 x 8, 95 x 6, 110 x 5*, 125 x 3*, 140 x 4*;
2A. Neutral Grip Pullup - 12, 12, 10, 10;
2B. 1 Arm DB Press - 50 x 8; Lateral Raise - 25 x 8, 8;
Delt Finisher - 2 rounds

I’m having a pretty good week, aside form this sore throat that just won’t go away. Another good day of numbers in the gym.

The Delt Finisher I believe I got from one of the articles on TNation, forget who it was. Basically, 6 reps each: 1 arm clean and press from a hang (pretty rhythmic, continuous move), side lateral swing (throw in some body english, then grab lighter DBs and do bentover laterals. I did this for 2 rounds, gets the heart pumping a little.

202

05 April 2013
Friday - Deadlift
HRV - 79, Green

Deadlift - 135 x 10, 185 x 8, 225 x 6, 285 x 5*, 325 x 3*, 365 x 7*;
A. Suitcase Deadlift - 100 x 8, 8, 8;
B. Leg Extension - 160 x 10, 180 x 10, 200 x 10, 10;

Bumped weight up a little again. Top set of deads was supposed to be 360, and again I was lazy and just threw the quarters on instead of cobbling a bunch of plates. I deadlift with both hands overhand grip, but I usually switch to mixed grip for the top set - grip is still lacking, even with the amount of deadlifting and pullups I do. Got a good solid 7 reps, so a good day overall.

203

06 April 2013
Saturday - Conditioning
HRV - 74, Yellow

Treadmill - Cardiac Output - 30:00 work; Tempo Intervals x 10 repetitions; Cardiac Output - 20:00 work

Neglected to record my heart rate measures between different modes of training, and an average over the whole thing would be fairly pointless in my opinion.

Cardiac output is keeping the heart rate in the 130-150 range. I did this for a half hour, then switched to the tempo intervals. Get the belt going at a decent clip, but not all-out effort. Straddle, then hop on and run for 10-12 seconds and hop off again. Rest until heart rate drops down to 130-140, and repeat. Prescription for this was 8-12, I did 10. Then I did another 20 minutes of cardiac output. I barely did any conditioning all week, so I kind of wanted to make up for it with some decent volume today.

204

08 April 2013
Monday - Row/Bench
HRV - 77, Green

1A. Seated Cable Row - 160 x 10, 10, 170 x 8, 180 x 8, 8, 190 x 8;
1B. Bench - 135 x 10, 155 x 10, 185 x 8, 220 x 5*, 235 x 5*, 250 x 7*;
2A. DB Row - 80 x 8, 8, 110 x 4, 4;
2B. Incline Press to Fly - 45 x 8, 8, 55 x 4, 4;
3A. Elbow Out Extension - 30 x 10, 10, 35 x 10;
3B. Reverse Crunch(slight incline) - 12#MB x 10, 10, 10;

Treadmill - Tempo Intervals - 12 repetitions
Heart Rate Average - 142 Peak - 154

Good start to another 3-week cycle. Only got a couple extra reps at 250, but it’s still above the prescription. Had plenty of time this morning, so I did plenty of lifting and still had time to do some conditioning. Did some more tempo intervals, but I couldn’t decide what the deal was. I set the treadmill at 10MPH, and when I would hop on it felt like I was just jogging. Couldn’t decide if the treadmill was running slower than it said, or what.

205

09 April 2013
Tuesday - Squat
HRV - 87, Yellow

Squat - 135 x 10, 185 x 8, 225 x 8, 275 x 6, 325 x 5*, 345 x 5*, 365 x 7*;
Front Squat - 135 x 10, 185 x 8, 225 x 8, 8, 8;

Short on time today, due to work schedule, so it was get big and get out. Second week of Fallon trip always gets hectic, and this is no exception. Put in some good work, and got out. Then spent the afternoon climbing up and down a big ass hill, carrying ammo and gear. So yeah, a little soreness today that I don’t normally get.

206

12 April 2013
Friday - Military Press/Pullup, Deadlift
HRV - 90, Yellow

A. Pullup - BW x 10, 30 x 8, 55 x 6, 70 x 5*, 75 x 5*, 80 x 6*;
B. Military Press - bar x 10, 10, 65 x 8, 95 x 6, 110 x 5*, 120 x 5*, 125 x 6*;
Deadlift - 135 x 10, 185 x 8, 225 x 6, 280 x 5*, 315 x 5*, 330 x 7*;

We were flying home today, so even though I slept shitty I got up stupid early to hit the gym before having to report to the airfield. Missed the Thursday press/pullup session, so I did another ‘get big and get out’ combining that with deadlift. Wasn’t sure I’d be able to get to the gym on Saturday once I was home, and I didn’t want to repeat the 3x5 week again.

207

15 April 2013
Monday - Row, Bench
HRV - 83, Green

1A. Meadows Row - 50 x 8, 60 x 8, 70 x 8, 80 x 8, 90 x 8, 100 x 8, 110 x 8;
1B. Bench - 135 x 10, 155 x 8, 185 x 6, 215 x 4, 235 x 3*, 250 x 3*, 265 x 5*;
2A. 1 Arm Sled Row - 135 x 2/180 x 6, 180 x 8, 225 x 8, 8;
2B. Incline DB Bench - 55 x 8, 8, 70 x 5, 5;
3A. Elbow Out Extension - 35 x 8, 8, 8;
3B. Bulk Up - 10, 8, 8;

Treadmill/Bike - Cardiac Output - 30:00
I didn’t have to work since we just got back in town, so I stayed longer and got some conditioning work done - something that I neglected the last two weeks. For cardiac output on the treadmill, you should keep your heart rate between 130-150. On the bike, you can lower that total range by 5-10 bpm. I got through about 7-8 minutes on the mill, and could feel my shins complaining - I haven’t run in a while, so my shins are weaker than they should be. I switched over to the bike and finished out the 30, but for some reason lately if I do continuous pedaling on a bike, my feet start to cramp up. Got it done, and headed home.

208

16 April 2013
Tuesday - Squat, Conditioning
HRV - 86, Green

1A. Squat - 135 x 10, 185 x 8, 225 x 6, 275 x 4, 315 x 4, 345 x 3*, 365 x 3*, 385 x 7*;
1B. Box Jump - 37" x 3, 3, 39" x 3, 3, 3, 3;
Front Squat - 135 x 10, 185 x 8, 225 x 6, 275 x 4, 210 x 20;

Prowler - High Resistance Intervals - 110# - 5-6sec duration sprint/heart rate recovery below 140 - 12 repetitions, 11:00
HR Average - 144 Peak - 157

Had the day off again, so I took my time getting to the gym. Squats felt good, but I started having vision issues. Not during sets, but when I was trying to write in my log. I was having trouble seeing the numbers I was writing, as if someone had flashed a bright light in my eyes right before I tried to focus on the page. Annoying, but no real issue says I. Decided to do my top set at 385 without the belt, and boy could I tell a difference. Twenty pounds lighter than the 405 x 7 I did two weeks ago, and it felt more like 20 pounds heavier.

Finished those and moved on to front squats, again felt smooth like normal. Decided to do my 20 rep set at 210, a 5 pound increase from last one and also slightly above my current bodyweight. That one sucked, like it normally does. Going to try something different, but waiting till next Fallon trip so it doesn’t interfere with softball (season just started).

Had plenty of time, so I hit the prowler after squatting, which I haven’t done in a while. Felt a headache coming on, but have been trying to get the conditioning in like I should be. Instead of doing the full length sprint on the minute like normal, I followed Joel Jameison’s high resistance interval protocol - 5-6 seconds duration, followed by full heart rate recovery to below 140. NOTE: I just went back and reviewed his video on this protocol, and heart rate recovery was not the prescribed rest period. It was supposed to be 40-60 seconds. I performed 12 reps in 11:00, so I was right around that, probably on the long side. Next time, I’ll shorten the rest period to 40 seconds. Reviewed the video because my heart rate never really got too high, and I felt like it should have gotten higher than it did.

Back to the vision thing. Turns out I was experiencing what is called ‘copper streaks’ (even though they seemed more silver colored than copper), as a precursor to a migraine. I have had what I called migraines before, but I was apparently wrong. Those were just a headache centered behind one eye or the other. This was my first full blown migraine ever. Heavy pain behind both eyes, minor light sensitivity, pretty good sensitivity to touch (on my head only - if I tried to get comfortable in the truck by resting my head on my hand, or even touching my head, it sent new pains shooting through my head). Even started to feel nauseous. Wife has been suffering from migraines for almost as long as I have known her, so she has some good pills. I couldn’t take most of what she has (due to urinalysis), but I took a fenergan along with the aleve and benadryl she had. A little while later I took a packet of Goody’s mixed into my post-workout shake, and that finished it off. The fenergan did a number on me though, I felt wiped for the rest of the day.

209

17 April 2013
Wednesday - Conditioning
HRV - 84, Green

Run - Cardiac Output pace - 37:00
Heart Rate Average - 150 Peak - 157

Long slow run today. I was supposed to do cardiac output yesterday, but after the migraine I didn’t accomplish much else. Today was a makeup, and then I’ll get back on schedule tomorrow. Run was over 3 miles, probably right around 3.5 if not a little more.

Next week is 5-3-1 week. My top set for squats will be 410, going to try and get video of that one to post up here. Haven’t posted video before, so we’ll see how that works.

210

18 April 2013
Thursday - Pullup/Military Press, Conditioning
HRV - 76, Yellow

1A. Pullup - BW x 10, 30 x 8, 60 x 5, 75 x 3*, 80 x 3*, 85 x 5*;
1B. Military Press - bar x 10, 10, 65 x 8, 105 x 5, 120 x 3*, 125 x 3*, 135 x 3RP1*;
2A. Neutral Grip Pullup - 10, 11, 10;
2B. Lateral Raise - 25 x 10, 10, 10;

Tempo Interval - Treadmill/Row - 10"W/60"R - 2x treadmill, 10x C2 rower
Heart Rate Average - 140 Peak - 156

Hit it pretty decent in the gym today, despite getting a yellow HRV score. Pullups felt good, presses felt okay. Last set, I got 3 then racked the bar for a breath or two before picking it back up and getting another rep (3RP1 = 3 reps, rest pause, 1 rep).

Cut accessory work a little short to make sure I got conditioning in. Started doing the tempo intervals on the Woodway, then after the second iteration, the whole compound lost power. Hopped on the rower to finish. Trying to follow Jameison’s 4-week conditioning program, but I’m not sure I’m doing it right (or hard enough). My heart rate on the tempos and the high resistance intervals has stayed pretty low. Granted they are both very short duration with a pretty long rest period. Tempo is only supposed to be 70% effort, so I can understand those, but I started doing Prowler work again for the HRIs, just cutting the distance shorter and adding a little weight (110# instead of 90# like I used to use) and that has stayed pretty low as well.

211

19 April 2013
Friday - Deadlift, Conditioning
HRV - 82, Green

Deadlift - 135 x 10, 185 x 8, 225 x 6, 275 x 4, 315 x 3*, 330 x 3*, 350 x 5*;
Leg Press - 450 x 10, 10;

High Resistance Intervals - Prowler - 5-6"W/40"R - 110# - 9:00 - 10x
Heart Rate Average - 143 Peak - 160(?) - (monitor said 180, but I kept looking at it during the workout, and I never saw it out of the 150s)

Got some good work in today, then cut accessory work and conditioning a little short since I have a softball game tonight (didn’t want to have dead legs or be fried). Didn’t do the extensions I normally do, and cut out some of the leg press, only doing a couple of sets to loosen up my lower back. Deadlifts always leave me with a sore, tight lower back (duh). I tried adding leg presses a year or two ago, just for some extra leg volume. Found out kind of by accident that it also loosens up my lumbars a little after a decent squat or deadlift session (moreso for deadlifts). I’m keeping my back as flat as I can, while bringing my knees as close to my chest as they will go, so I wouldn’t think I am doing any damage.

Prowler sprints are about half the distance I was doing before (about 20 yards instead of 30-40ish), with 20# pounds more. For some reason, I just can’t seem to get the sled moving as quickly as I remember doing in the past. Thing feels glued to the floor. I was supposed to do 15-20 of those, but I stopped at 10.

212

22 April 2013
Monday - Row, Bench
HRV - 88, Green

1A. Meadows Row - 50 x 8, 60 x 8, 70 x 8, 85 x 8, 8;
1B. Bench - 135 x 10, 155 x 10, 185 x 8, 220 x 5*, 250 x 3*, 280 x 3* - 185 x 10 - 135 x 10;
2A. DB Row - 90 x 8, 8, 120 x 4, 4;
2B. Incline DB Bench - 55 x 8, 8, 70 x 4, 4;
3A. Elbow Out Extension - 35 x 8, 8, 8;
3B. Ab Wheel - 10, 10, 10;

Good day, felt great. Hit some good numbers on bench, then moved on. Cut myself short on time (I seem to do that a lot), but intended to hit some conditioning at work after getting done in the office. That plan went to shit, as I suddenly got a bunch of stuff dumped on me. Scrambling to get stuff done quickly, since our next trip got moved up a week (2 weeks to get stuff done instead of 3), and then had to escort cleaners around the compound. Finished with cleaners, then got stuck in the office again working on the stuff from earlier. Right about noon, I realized I left my lunch at home. Finally got done around 2, not having eaten anything since my post-workout shake. Said screw it, and went home to eat and clean up. So no conditioning today.

213

23 April 2013
Tuesday - Squat
HRV - 87, Green

1A. Squat - 135 x 10, 185 x 8, 225 x 6, 275 x 4, 325 x 5*, 365 x 3*, 410 x 5*;
1B. Box Jump - 38.5" x 3, 3, 3, 41" x 3, 3;
Front Squat - 135 x 10, 185 x 8, 225 x 6, 210 x 20;

Had to get some stuff done at home before leaving for the gym, so I went straight to work and used that gym. I actually like using that one for squatting, because we have several sets of plyo boxes which makes it easier to superset squats and box jumps. I also found that it makes a handy camera table, as I propped up my phone to video my last set. Instead of deadlift jacks, the work gym has deadlift ramps. I set two of those back to back and they worked perfectly for holding the phone. Did five sets of box jumps instead of six. I didn’t want to do a set after my second to last set, since that would be right before my final set. Stopped the jumps a set early, in order to give myself a better recovery before the big set.

410 definitely felt a lot heavier than 405 did a couple weeks back. Wish I had video’d that set, because I felt great going into it, and the first few sets went quick - got to 7 without even grinding. Not today. Whole set of five felt like a grinder.

Still had a little time after finishing, so I jumped into front squats quicker than I normally do. Like I said, I had a little time, so I cut out the set at 275 and went straight to my 20-rep set at 210. That set SUCKED. Probably worst 20-rep set of front squats I’ve ever done. Probably mainly due to the heavy set of squats right before it.

Then, the same thing happened today that happened yesterday, except I knew what I had to get done. Didn’t think it would take very long, but I was wrong. I brought my lunch, but left it in the office while I was in the armory for 3 hours. Finally got out of there around 230ish, and was starving. Headed home instead of the gym. So, no conditioning today either.

214

24 April 2013
Wednesday - Conditioning
HRV - 90, Green

Bike - HICT - 25:00 work/5:00 rest/20:00 work
Heart Rate Average - 122 Peak - 139

Didn’t get to do these yesterday, so I hit them today to try and stave off some of the soreness I knew was coming. Also made a good cardio session. Even though my heart rate stays low, I am curious if this still works as cardiac output despite the higher effort of moving the pedals. I have done HICT on the Versaclimber in the past, and have always struggled to keep my heart rate at a decent level, since the pace is so slow.

And sitting on a bike (or any machine for that matter) for that long is BORING. When I am doing fairly steady-state stuff such as this, I usually try to watch something, but didn’t have anything with me. On deployment, i would actually set up my laptop with a movie and crank away for an hour or so. Butt would get sore, but kept me entertained while getting the work done.

215

25 April 2013
Thursday - Pullup, Military Press, Conditioning
HRV - 84, Green

1A. Pullup - BW x 10, 30 x 8, 50 x 6, 70 x 5*, 80 x 3*, 90 x 5*, RP- 75 x 7-3-1;
1B. Military Press - bar x 10, 10, 65 x 8, 95 x 6, 110 x 5*, 125 x 3*, 140 x 3*, RP- 115 x 6-3-1;
2A. Neutral Grip Pullup - 10, 11, 12;
2B. STR Press - 95 x 8, 8, 8;
3A. Reverse Curl - 65 x 10, 10, 10;
3B. Lateral Raise - 25 x 8, 8;

Treadmill - Mod. Hurricane - 12MPH @ 20W/40R x 3/60R/ x 3/60R/ x 3
Heart Rate Average - 153 Peak - 170

Got to work early because I was supposed to have a meeting, then it got pushed back a couple hours. So, I had more than enough time to get a good solid session in, as well as some conditioning.

Didn’t feel great on pullups and military press, but ended up happy with my numbers. Had read Wendler’s article about combining 531 with DC, but figured you could just do the normal 531 routine (4 days per week) and implement the DC stuff on those days instead of combining training sessions. So today, after finishing my top sets of my main lifts, I dropped the weight to his recommended 75% of TM on each lift, and did a rest-pause extended set. Boy, that was brutal. Wanted to really get after it, but I think I went one rep too far on the initial set of reps on each move. Could barely get any reps after that. I have never really done rest-pause before, so I don’t know if I should have left another rep or two in the tank on that first part. Obviously took a long break between rest pause pullups and military press. Got a couple accessory moves in as well, then hit the treadmill. Wanted something brief but intense, so I pulled out the old Modified Hurricane. Haven’t done those in a while, so I dropped the speed a little.

216

26 April 2013
Friday - Deadlift, Conditioning
HRV - 89, Green

Clean High Pull - 95 x 5, 115 x 5, 135 x 5;
Deadlift - 135 x 10, 185 x 8, 225 x 6, 290 x 5*, 330 x 3*, 370 x 3*, Drop 290 x 10;
BSS - 135 x 8, 8, 8;
Leg Press - 450 x 10, 495 x 8, 550 x 8;
Toe Press - 495 x 10, 550 x 10, 10;

Treadmill - TI - 10MPH x 10, 10.5MPH x 5
Heart Rate Average - 129 Peak - 142

Deadlift day! Got some decent sleep, then hit the gym on a day off from work. Tried doing clean grip high pulls as part of my warm up, before deadlifting. Can’t say it made a difference in deads, but I’ll try and keep doing it for a while to see what happens.

Deadlifts went good. Worked up to the triple at 370 - had to reset my grip each rep since I prefer to deadlift double overhand. Mixed grip is more reliable, but I would rather avoid a biceps tear if I can. Took a break after the triple, then hit the drop set. Set my grip real well, and got through 10 without having to reset. Probably could have done a couple more, but didn’t want to totally wreck my lumbar.

Did Bulgarian Split Squats (yeah, I know, there is nothing Bulgarian about them, but it’s more efficient than typing Rear Foot Elevated Split Squat each time), haven’t done those in quite a while, and I don’t think I have ever done them with the bar - always used DBs. 135 was challenging, but not horrible. Moved on to leg press, if only to stretch the lumbar out a little. Don’t think I’m doing any damage, but it sure helps loosen up my lower back after deadlifting. Hit some toe presses while I was there, keep meaning to do those more often since my calves are stupid skinny.

After all that, I hit the treadmill for a quick tempo interval session. Did 10 at 10MPH, then 5 more at 10.5. Almost feels too easy, but I don’t want to up the speed too much since I am not too far below the higher speeds I use for Hurricanes and Litvinovs. Maybe it’s supposed to be this easy, who knows.

217

29 April 2013
Monday - Row, Bench, Conditioning
HRV - 84, Green

1A. Meadows Row - 50 x 8, 60 x 8, 70 x 8, 80 x 8, 90 x 8, 100 x 8;
1B. Bench - 135 x 10, 155 x 8, 205 x 6, 225 x 5*, 240 x 5*, 255 x 7*, RP195 x 10-5-3;
Incline DB Bench - 55 x 8, 8, 65 x 4, 4;
Kroc Row - 90 x 20;
2A. Elbow Out Extension - 35 x 8, 10, 10;
2B. Reverse Crunch - 10#MB x 10, 10, 10;

Treadmill - Tempo Interval - (10W/50R) - 10.5MPH x 15
Heart Rate Average - 136 Peak - 147

Had the day off, so I slept in a little then hit Brute. Good session, almost smoked myself not even halfway in.

Continuing my little personal experiment with Wendler’s 531/DC combination. First time doing it with bench today, and WOW. Even with the lighter weight, that sucked. Never really done rest-pause before. Side note: I did the drop set on deadlift Friday and Holy Schnikes, I have never felt soreness in my glutes like that. They are still sore as I sit writing this 3 days later. Can’t wait to see what this does to my chest. After the rest-pause set, I took a decent breather before moving on. I expected inclines to be harder due to the extra fatigue, but they weren’t too bad. I dropped the heavier weight by 5# to make sure i got the reps I wanted, but I probably could have done it with the heavier weight. Did those as straight sets instead of supersetting, then took another short breather before hitting a set of Kroc Rows with 90#. After that, I was done with lifting, so I hit the Extensions and Crunches, supersetting those even though they don’t resemble opposing muscles in the slightest. Just saves time.

Did a tempo interval session after lifting, using a slightly faster speed at 10.5 instead of 10, as well as shortening the rest period to 50 instead of 60 seconds. Heart rate still stayed low, and at one point while my mind was wandering during a rest period, it just dropped by a good 10 bpm below what it had been staying at. Same time for rest, just dropped right out of the zone I was in. Kinda weird.

218

30 April 2013
Tuesday - Squat, Conditioning
HRV - 80, Yellow

1A. Squat - 135 x 10, 185 x 8, 225 x 6, 275 x 6, 330 x 5*, 350 x 5*, 375 x 8*, Drop - 285 x 10;
1B. Box Jump - 39.5" x 3, 3, 3, 3, 3, 3;
Front Squat - 135 x 10, 185 x 8, 225 x 6, 275 x 4, 210 x 20;

C2 Rower - 1K Repeats - 1- 3:40/Rest - 4:00/2- 3:46/Rest - 4:00/3- 3:42
Forgot to record heart rate data.

Didn’t realize it had been that long since I updated. Not much to write. Pretty normal squat day, forgot to bring my belt so 375 felt a little heavier than it should have. The drop set went good; I stopped at 10 leaving a couple in the tank and still had trouble with front squats. Still got my 20 though. I must breathe really loud when I’m doing those, since I get a lot of odd looks from guys in the gym.

Finished in the gym, then hit the office and came back later for rowing. Wore my HR monitor, but forgot to record the data before using the monitor again.

219

Between work and getting out of town for my cousin’s wedding, my lifting week got really screwed. So I’ll just start this week over again once everything settles out.

04 May 2013
Saturday - Run
HRV - 83, Green

Run - 2.25 miles - 20:42 (9:12 average pace)
Heart Rate Average - 167 Peak - 178

Not much to talk about, got up and went for a run. Felt way too hard for the pace I ended up with, especially considering I was in FL so it was right at sea level. Sucks. Definitely need to work on conditioning more than I have. What do you bet if I look back through my log, I will find that statement several times?

220

Went to my cousin’s wedding on Sunday, Cinco de Mayo - I think he chose that date so he wouldn’t forget his anniversary. Had a blast, hung out and recovered on Monday, then drove the 14 hours back home on Tuesday. Sat around the house and recovered on Wednesday, then went back to work on Thursday.

08 May 2013
Thursday - Conditioning
HRV - 84, Green

Kettlebell/Rower Complex - 53# KB x 10 each hand per move, then 500m row between moves, rest as needed.

Swing - Did not start timer till after this one (ending HR - 132)
Row - 1:46 (HR - 153)
Snatch - 0:50ish (160)
Row - 1:49 (161)
Clean - 0:45 (155)
Row - 1:50 (169)
Snatch - 0:50 (169)
Row - 1:52 (172)
Swing - 0:40 (175)
Total (with rest) - 20:00
Heart Rate Average - 152 Peak - 175

HICT - Bike - 15:00
Forgot to record this heart rate data before using it again, but I actually got my HR up higher - probably at least partially due to the residual from the complex.